OFFICIAL WORKOUT/TRAINING THREAD v2.0

[instantneedles]

my guess is under 4% bodyfat to 8% bodyfat.

40lb muscle mass net gain

[hal0g0dv2]

haha no
I am over 10 percent now
Getting from 290 to 300 was retarted amounts of hgh I mean food
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[LC21]

I KNEW IT. ^

[hundredone]

hey guys
Im 6 feet 180lbs
Recently got a squat rack built. I started squatting first time around march this year. Started with around 165lbs. Now i am at 240lbs. The past few weeks ive been kind of stuck at 240lbs. My goal is to hit 300 or 315lbs soon as i can.

I do legs 2x a week
This is my own squat workout i made for myself what do you guys think

warmup 115lbs x 12reps
165 x 8
185 x 6
210 x 4
230 x 2
240 x 1
165 x 8
165 x 8

I try to build myself up to do 1rep max. What should i change to make me get faster gains to get a higher 1 rep max? If i can squat 300lbs by december ill be very happy.

thanks

[J.C]

squat 3x a week
3x5 or 5x5, judging by the weights you listed, you'd probably want to do somewhere between 200-215
you dont need to be doing a 1rm every workout

[hundredone]

yea i figure, the more times i squat a week, the more practice = more gains

I just try to do 1 rep max every workout because i worried if i dont practice it, my 1rep max will get weaker? haha

I squated last week friday early in the morning 5am. Then about 400reps of calf raises. Then in the afternoon i went to park and was doing small jumps like if you were to jumprope to workout some more calves and also did bodyweight back lunges(felt alot in my hamstrings and glutes)

My calves and quads still a bit sore now. Should i wait another day to fully recover or train legs anyways


I think i will try 2 lightweight warmup sets then do 5x5 with maybe 200lbs
If i do this 3 times a week, will i have enough rest time? Means i have to recover in about 2 days after each workout


thanks for advice

my homemade squatrack

[L0uie69]

if you do try to squat three times a week, you should take in consideration that each squat session should be diffferent and you arent going heavy all the time.

For example:
Day 1: Heavy work up to sets of 3
Day 2: Light/recovery work up to sets of 7-10 around 50-60%
Day 3: Med work up to sets of 5-8

Play around with something similar to this, the reason being if you constantly keep hitting heavy singles and triple 3 times a week you'll quickly burn out.

[red_sir]

^ what JC and louie said.

Also try making smaller increments too. You might think you are stuck at 240, but if you can do 240 you can do 245 next week. Then 250, 255, etc. Small increases will add up before you know it.

[hundredone]

to be honest the past month ive been only squatting about once a week. I guess it takes about 4-5days for me to recover.. and one of the weeks my legs were really tight and wouldnt loosen up so i gave myself longer rest and did stretching
Going to do more stretching should help

Yes i try to add 5lbs every workout on squats thats how i got to 240lbs

Im aiming for 250lbs 1rep now



Louie69:
For example:
Day 1: Heavy work up to sets of 3
Day 2: Light/recovery work up to sets of 7-10 around 50-60%
Day 3: Med work up to sets of 5-8

Thats alot of squat sets a week, enough rest time? I will try this out this week. Its tuesday now and my legs still sore from last week fridays leg workout(4days rest).. I will try this tomorrow night.
This day 1 2 3 workout. Am i suppose to do this all in 1 week?
For Day 1 Heavy, do i just do 2 warmup light sets then jump straight in to 3 sets of ? ~200lbs. Then also try to do my 1rep max?

For day 2 this should be ok

Day 3, 5-8 sets medium weight seems like alot, dont think i can recover fast enough for my Day1 heavy again?

[hundredone]

I think i will do

monday 3x5 heavy - ~200lbs, then in the end maybe try 1rep max(current at 240lbs)
wednesday 5x5 light recovery - about 120lbs?
friday 5x5 medium - about 165lbs?

or

monday 3x5 heavy - ~200lbs, then in the end maybe try 1rep max(current at 240lbs)
wednesday 5x5 medium - about 165lbs?
friday 5x5 light recovery - about 120lbs?


which order is better first or second?

[L0uie69]

Both orders are fine, u dont need to try to hit a 1RM every week its almost counter prodcutive to do that
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[hundredone]

alright
ill just try my 1rep max every other week

for the Day1 heavy 3x5. Say my heavy is 210lbs. What should my warmup be? 1 set of 110lbs x12 reps? Or i need 2 sets of warmup?

thanks

[L0uie69]

Originally Posted by hundredone

alright
ill just try my 1rep max every other week

for the Day1 heavy 3x5. Say my heavy is 210lbs. What should my warmup be? 1 set of 110lbs x12 reps? Or i need 2 sets of warmup?

thanks

i wouldn't even max out that often, maybe once every 8 weeks if must. There are different ways to gauge if youre getting stronger aside from 1RM.

warm ups are subjective, everyone warms up differently. Some can make huge jumps others like myself have to have a bunch of warm up sets prior to my workings sets. Just remember do some foam rolling, dynamic stretching/mobility and get your body warmed up before going under the rack.

If it was me, i would do something like this:

Bar x 10 x 2
95 x 5
125 x 3
160 x 3
185 x 1
*working sets* 210 x --

play around with the scheme and you'll find what works for you. the key is not to fatigue yourself before your working sets, its to get comfortable with the movement and accustom to the weight.

[instantneedles]

lol that's a pretty sick setup!

Seeing how it's wood though, kinda makes me bite my tongue

At a glance, looks like a guy like redsir might tip the entire rack over with the weights he squats

how long did it take you to build such a thing?

[meowjinboo]

Worked out at u of c. Best gym I've ever used. They even had a ham glute raise. When I move there next month my membership will only be 25 a month too. Full access to the Olympic ring, aquatic center and rock wall and full access to their kineciology dept.
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[Spidey]

Originally Posted by hundredone

hey guys
Im 6 feet 180lbs
Recently got a squat rack built. I started squatting first time around march this year. Started with around 165lbs. Now i am at 240lbs. The past few weeks ive been kind of stuck at 240lbs. My goal is to hit 300 or 315lbs soon as i can.

I do legs 2x a week
This is my own squat workout i made for myself what do you guys think

warmup 115lbs x 12reps
165 x 8
185 x 6
210 x 4
230 x 2
240 x 1
165 x 8
165 x 8

I try to build myself up to do 1rep max. What should i change to make me get faster gains to get a higher 1 rep max? If i can squat 300lbs by december ill be very happy.

thanks

that probably isn't your true 1 rep max, having it being your 5th working set. your legs must be pretty damn pre fatigued. If you want to hit the 1rm, you should be warming up towards your max by doing lower reps. There isn't anything wrong with what you are doing regarding your leg workout, but if you are gauging your 1rm from that, it's probably pretty inaccurate.

[knight604]

[hundredone]

another angle of squat rack
Dad is a carpenter, so he built it pretty fast. I just drew it on paper and took some measurements to have it custom made for my height. Its actually really sturdy and if i ever need to I can make the safety rails stronger. So far its been very good.


Spidey;
you think i have a stronger 1rep max than 240lb?
next time ill try doing less reps warm up, then attempt 1rep 250+lbs and see if i can do it


still waiting for legs to heal then i can squat again
I should not squat if im still sore?
for calves before i was doing standing calf raises with ezcurl bar and weights off the ground. The range of motion not good. The last workout i did standing calf raises on staircase with more range of motion and backpack with weights. It shocked my calves definitely much better workout.

Im also going to add some back lunges in my workouts as i think it will help alot with hamstrings and glutes

[hal0g0dv2]

impressive curl rack

[Neomop]

Looking for advice on programming a routine to really push my squat, bench and deadlift max as much as I can this summer. Previously I was doing each lift on a separate day of the week each week with different variations, but no results (5-3-1, 5x5, 3x5) for the past 5-6 months.

For the past 2 weeks I've been doing

Day 1: squat/bench 3x5 + oly lifts (form/technical tuning)
Day 2: stretching, oly lifts (snatch/clean+jerk)
Day 3: deadlifts work up to 1RM + oly lifts (form/technical tuning)
rest
repeat

with hopes of breaking through some of my previous barriers (i can feel squats improving, bench is still kinda on/off). As far as weights go, I'm pushing near my max for 3x5 every time. Maybe I should consider doing what was suggested above (having a heavy/lift/med setup), but I wanted to get some further input for reaching my goals.

I also play hockey 2-4 times a week as a goalie, if that might factor into screwing up with my recovery.

EDIT:

Also wondering if anyone knows any local place (lower mainland) that sells oly barbells (for purposes of weightlifting - snatch/clean+jerks) and bumper plates. Just want to see what my options are because I want to get heavily invested into olympic weightlifting.

[Sid Vicious]

Originally Posted by Neomop

Looking for advice on programming a routine to really push my squat, bench and deadlift max as much as I can this summer. Previously I was doing each lift on a separate day of the week each week with different variations, but no results (5-3-1, 5x5, 3x5) for the past 5-6 months.

For the past 2 weeks I've been doing

Day 1: squat/bench 3x5 + oly lifts (form/technical tuning)
Day 2: stretching, oly lifts (snatch/clean+jerk)
Day 3: deadlifts work up to 1RM + oly lifts (form/technical tuning)
rest
repeat

with hopes of breaking through some of my previous barriers (i can feel squats improving, bench is still kinda on/off). As far as weights go, I'm pushing near my max for 3x5 every time. Maybe I should consider doing what was suggested above (having a heavy/lift/med setup), but I wanted to get some further input for reaching my goals.

I also play hockey 2-4 times a week as a goalie, if that might factor into screwing up with my recovery.

EDIT:

Also wondering if anyone knows any local place (lower mainland) that sells oly barbells (for purposes of weightlifting - snatch/clean+jerks) and bumper plates. Just want to see what my options are because I want to get heavily invested into olympic weightlifting.

run my routine, sheiko or smolov, guaranteed strength gains. those numbers you have listed are IMO not enough volume

my friend ran my 4 day split program and after two cycles went from a 525 dl to 570, and from a 335 squat to 385

http://www27.zippyshare.com/v/80365118/file.html

[mrclean604]

Originally Posted by hundredone

another angle of squat rack
Dad is a carpenter, so he built it pretty fast. I just drew it on paper and took some measurements to have it custom made for my height. Its actually really sturdy and if i ever need to I can make the safety rails stronger. So far its been very good.


Spidey;
you think i have a stronger 1rep max than 240lb?
next time ill try doing less reps warm up, then attempt 1rep 250+lbs and see if i can do it


still waiting for legs to heal then i can squat again
I should not squat if im still sore?
for calves before i was doing standing calf raises with ezcurl bar and weights off the ground. The range of motion not good. The last workout i did standing calf raises on staircase with more range of motion and backpack with weights. It shocked my calves definitely much better workout.

Im also going to add some back lunges in my workouts as i think it will help alot with hamstrings and glutes

Here's something I found from Dave Tate a while ago regarding warmups (mind you it's for bench pressing). Hopefully it helps:

Warm Up Like Dave Tate and Bench More
T-Nation.com

If you think Dave Tate just gets under the bar and lifts, you're sadly mistaken. A stickler for perfect technique, Tate knows how to truly prepare for a PR.

"Show me a guy who wants to bench 300 pounds for a new PR, and I'll show you a guy who's warming-up like an idiot," says Tate.

The Idiot Warm-up

135 x 12
185 x 10
225 x 5
275 x 3
300 x 0

"That's 5650 pound of volume before testing your max," says Tate. "Plus you only did 28 fucking reps."

The Tate Warm-up

4 x 5 with the bar
2 x 3 with 95 pounds
135 x 3
165 x 3
195 x 3
225 x 3
255 x 1
280 x 1
300 x 1 awesome fucking rep.

"This way you're doing 3910 pounds of volume but with 40 total reps," explains Tate. "It's 31 percent less volume but 42 percent more repetitions; it's more warm-up but less fatigue."

According to Tate, the smart lifter primes technique, activates the nervous and muscular systems, and gets the job done.

The stupid lifter gets pinned.

[instantneedles]

Originally Posted by Sid Vicious

run my routine, sheiko or smolov, guaranteed strength gains. those numbers you have listed are IMO not enough volume

my friend ran my 4 day split program and after two cycles went from a 525 dl to 570, and from a 335 squat to 385

Zippyshare.com - Richmond Method v2.0.xlsx

hey dude, sort of a dumb question, but out of curiosity what was your reasoning behind having fewer working sets (3 sets total) for deadlifts - 2x2, then 1x8+?

would you be relying more on the transference from squats and assistances to the deadlift strength?

[Sid Vicious]

Originally Posted by instantneedles

hey dude, sort of a dumb question, but out of curiosity what was your reasoning behind having fewer working sets (3 sets total) for deadlifts - 2x2, then 1x8+?

would you be relying more on the transference from squats and assistances to the deadlift strength?

from personal experience, and anecdotally too much volume for max effort dls fry the cns and lower back, meaning your other workouts suffer. from most of the programs i consulted, (ort/mag, ed coan dl, etc) they seem to advocate this approach too.

i get most of my volume for dl via speed pulls. combined with frequent (i.e. every workout) accessories for my hams and for lockouit strength, this will help your dl progress even if you're not going balls to the wall on heavy dls

[Ulic Qel-Droma]

What I do is once a week I do squats for 50-60min straight.

i pyramid up, then i go down.

12
10
8
6 reps
sometimes ill go 4 reps. but i find my posture and form is all out of whack if i go that heavy.

then i go down the weights and by the end of the hour i can hardly even do 5-6 reps of 1 plate.

then once a week I do deadlifts, the same way. pyramid up and then down for 1 hour.

it's worked pretty well for me so far. I try not to calculate things. the first few sets I try to see if I can lift 5-10lbs heavier than the previous week. and the rest of the time I just keep doing random weights sometimes heavier sometimes lighter. but steadily lighter overall.

I find that not only works out the main muscles, but it works out all the secondary muscles till they're fucked too. like for deadlifts, at the end, my grip is totally fucked. i cannot even grip the bar anymore.